Complete leg workout | The Best Leg Exercises

READY FOR A HARD-HITTING, HIGH-VOLUME LEG WORKOUT?
PRO ASHWANI IS. HERE’S HIS GO-TO ROUTINE.

Here’s your complete A-to-Z leg workout routine for building bigger and stronger legs.

If you’re like the average gym guy, there’s probably one day in a week that you don’t really look forward to : Leg Day. You see people waiting for chest and arm’s machines, but rarely you see a line for the squat rack. But Ashwani is not your average gym guy. He’s a certified Gold’s gym trainer. Oh, yeah, and he loves leg day.

Complete leg workout

Exercise Sets Reps
Barbell Squat 3-4 8-10
Leg Press 3-4 8-10
Leg Extension 3-4 10-12
Seated Leg Curl 3-4 10-12
Hip Abduction & Adduction 3-4 10-12
Lunges 3-4 10-12
Calf Extension 3-4 10-12

 

The Best Leg Exercises

  • Barbell Squat

You should always start with light weight and go heavier. First, you do [35-pound plate] on each side, then add [25 pounds plate], then add more [25-pound plate], doing your last three sets with either three or four plates. Once you get under the weight, even if it’s light, You consider it a set because You’re getting a lot of reps and a pump.

Barbell Squats - Hacking everyday

 

  • Leg Press

After squats hit the leg press instead of resting or doing leg extensions. The leg press is one of the primary size and strength building machine leg exercises. It primarily works the quads. It also works as hamstrings and glutes. You start with three plates, then four, then five, then six. And You’re getting a lot of repetitions and a lot of volume. Your legs are pumped from Set 1.

 

  • Leg Extension

Your legs are fatigued by the time you get to leg extensions. So instead of going superheavy, you should focus on maintaing the blood and lactic acid in the muscle. The leg extension is more of an isolation exercise than a squat or leg press.

leg extension - Hacking Everyday

 

  • Seated Leg Curl

Leg curls are one of the staple leg exercises that works on the upper hamstrings, as well as the glutes at the top of the section. This exercise allows users to isolate the hamstrings. Do 3-4 Sets of 10 to 12 Reps.

Seated Leg curl - Hacking Everyday

 

  • Hip Abduction & Adduction

The hip abduction and adduction machines feel incredible: You can use a lot of weight, so you feel strong, and both exercises leave you with a serious burn in the thigh. Do 3-4 Sets of 10 to 12 Reps.

Hip Abduction & Adduction - Hacking Everyday

 

  • Lunges

The lunges are one of the more complete and diverse leg exercises, working the quads, hams, and glutes in one motion. In order to work all these muscles, a full range of motion must be reached. Do 3-4 Sets of 10 to 12 Reps.

Lunges - Hacking Everyday

 

  • Calf Extension

The calf extension is one of the common leg exercises for working the calf muscle. Calf extensions are similar to leg presses, but instead of pushing the resistance plate with your legs, you flex your ankles and push the plate with the balls of your feet. Calf extension machines that require you to bend your knees at right angles target the soleus while engaging your quadriceps and gluteus maximus to stabilize.

Calf Extension - Hacking Everyday

 

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Video

 

This complete leg workout was provided by ‘Ashwani‘ (Certified Personal Trainer @Gold’s Gym).

Follow Ashwani @Twitter  Instagram

Author: Dipanshu

Dipanshu is a Computer Science Engineer student, Blogger and Technology Enthusiast. He is the Founder of Hacking Everyday. He writes about tech, food, health and everyday hacks.

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